Amanda Biskのインスタグラム(amandabisk) - 3月9日 18時45分

PULL UP PROGRESSION ?? These are some great building blocks to work towards a full pull up on your own! ???
The key to pull ups is to use the right technique (activating your back to initiate your pulling)...The exercises work from easiest to hardest. Even if you can do the first few easily, practising ALL OF THESE exercises will help you achieve better pull up technique & strength (so don’t skip the easy ones!) ?
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1. SCAPULA RETRACTION
Aim to lengthen your neck and pull your shoulders down while squeezing your scapula (shoulder blades) together.
Benefits: teaches correct scapula movement and back muscle activation for the first phase of your pull up!
Suggested reps: 10-20
2. NEGATIVE PHASE PULL UPS
Use a small bar or place a box under to allow a jump up. When you catch at the top, remember exercise one and aim for long neck & scapula squeezing together. Lower as SLOW as you can!
Benefits: activates the muscles for a pull up but without needing all the strength. TIP! >> Don’t let your shoulders creep up as you lower. Activate that back!
Suggested reps: 5-10
3. HALF PULL UPS
Notice the activation of your back & retraction of your scapula BEFORE you pull! Lift as high as you can, keeping your back switched on (even if it is just an inch!)
Benefits: Builds back endurance (holding the scapula down & in) & improves strength in the lats & arms needed to pull you up.
Suggested reps: 5-10
4. PULL UP
Try a full pull up with heavy focus on your technique (long neck, shoulder blades locked in, & aiming for chest to bar)
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Remember, you are lifting your whole bodyweight with your back & arms! It’s not easy!
Consistent practise is key ? ?? Try 2-3 rounds of the suggested reps, 3-4 times a week.
Build that back baby!! ??? #pullupprogression #beginnerpullups #backworkout
ab♥️x
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Music: Wylin’ - Always Never

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